![]() Related Invest in Your Well-Being by Optimizing Your Personal Health GoalsĪs we age, there’s a pretty clear difference between men’s and women’s processes. That said, there are high-quality vegan protein powders that can fill this gap. Getting sufficient Leucine, for example, can be a challenge without animal protein. It’s not that protein isn’t present in a plant-based diet it’s just more calorically taxing-requiring you to pay more attention to how you build a balanced diet. Now, what does this mean for those who eat plant-based? Is it possible to consume all the amino acids required to build and maintain skeletal muscle while on a plant-based diet? Lyons says, “It is possible. Lyon’s previous statement, it’s “due to their ‘completeness’ of proteins.” eggs, milk, meat, fish, and poultry),” per the Journal of Sports Science and Medicine, “provide the highest quality rating of food sources.” Echoing Dr. Furthermore, “Proteins from animal sources (i.e. “There are high-quality and lower-quality proteins, based on the essential amino acid profile,” Lyon explains. Each amino acid has more than one role they function as a metabolic signal and are necessary building blocks.” We need the nine essentials-histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine-to support many processes that happen within our body. “Protein is necessary for nearly every function in the body and every structure,” explained Lyon. Related Eat to Live: Breaking the Fast-Food Cycleīut to build healthy muscle tissue, you need protein. The actual chain of command is unhealthy muscle tissue, adiposity, then disease. Muscles help us control our glucose levels, use glucose as fuel, and have a role in insulin resistance.” So, instead of thinking of fat as the root cause of health problems, we must understand that it’s no more than the middleman. Luks, an orthopedic sports medicine surgeon, in his article, Muscle Mass, Strength, and Longevity, he writes “losing active tissue can have dramatic consequences. ![]() It is the same with other chronic diseases “such as type 2 diabetes, heart disease, and fatty liver.” According to Dr. will help you build your body armor to protect you throughout life.”Īccording to Lyon, “it’s time we switch the paradigm of thinking to ‘muscle-centric’ because obesity starts with unhealthy muscle first, and adiposity is just the symptom.”Īdiposity is the result of a health problem, not the starting point. Lyon emphasized that we should be “focusing on building muscles rather than losing fat. The National Institute on Aging explains that “a big culprit for losing our physical abilities as we grow older is the age-related loss of muscle mass and strength…in addition to making everyday tasks difficult, mobility limitations are also linked to higher rates of falls, chronic disease, nursing home admission, and mortality.” Dr. Lyon, “ maintain mobility, mental clarity, hormonal balance, and improve mood.” When you “stimulate skeletal muscle,” stated Dr. Weight training is essential to mitigate these effects as we age. After which, “muscle power and performance decline slowly and linearly at first, and then faster after age 65 for women and 70 for men” ( Baltimore Longitudinal Study of Aging). Sarcopenia, as defined by the National Institute on Aging, is “a decline in muscle mass, strength, and function.” Studies have shown that for both men and women, our strength and muscle mass steadily increase from birth to around 30-35 years old. It’s a use-it-or-lose-it part of our biology due to sarcopenia. But muscle mass must be maintained to have these effects. How exactly does muscle affect our ability to live longer and stave off disease? “The more muscle mass, the more survivability against diseases,” Dr.
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